*Perform wobble mini-board balance exercises for the ankles between sets.
Starting next week, some of the step-up exercises will be performed using
these boards.

Legs

Hack Squats/Smith Machine Narrow
Squats

C

80%

8

2

3 min

Warm-up sets to training weight.
Do not go below parallel point

Step Ups

C

75%

10

Change feet at top of box. Lower
weight in control, moderate lift speed, maintain control. Keep Rhythmic
movements, breathing in when lowering the weight, out when stepping up.

Inverted Leg Press or Smith
Machine Squats

C

40%

30

Deep leg press, hack squats or
squats, feet close together, butt to heels. Do not lock out on extension
but only go up to 45 Degree to floor position on the first 20 reps - last
reps to full extension.

Explode upwards, lower in control.
Perform two warm-up sets using light weight in a
rhythmical manner.

Arnold Press

A

70%

10-12

3

1 min

Rhythmically

Incline Bench Reverse Flye

A

75%

10

3

2 min

Continuously

Abs

Hanging raise

A

BW

15-20

4

1 min

Rhythmically, 3 position raise,
left side, front and right side twists (L/F/R as one rep)

Russian Twist

Ball Crunches

A

70%

12

6

1 min

Rhythmically. Perform with
core ball with partner standing on feet. Use light ball until balance
is in control. Use light ball and throw to partner. 360 degree wobble
board can be used by setting on the floor with mid back and shoulders on
board.

Cardio

Spinning Bike

A

-

-

-

-

Perform 15 minutes cool down.

Day
16

Triceps,
Biceps, Forearms, and Calves

Muscle Group

Exercise

Grp

Wt

Reps

Sets

Rest

Method

Cardio

Spinning Bike

A

-

-

-

-

Perform 12 minutes warm up.

Triceps

Triceps Press

C

85%

5

3

2
min

Cable press down (palms down) Explosively

Vertical Cable Reverse Press

C

70%

10

Perform sitting on vertical bench
Reverse grip position with palms up Rhythmically (if you cannot use cable
machine then use straight bar)

Cable Rope Press

C

50%

30-40

Perform continuously using
vertical seated bench (if you cannot use cables then use dumbbells
starting with palms facing inwards towards each other and twist outwards
at top of lift so that palms are up)

Biceps

Bar Curls

C

85%

5

3

2 min

Explosively. Perform
two warm-up sets using light weight in a rhythmical manner.

Zottman Curls

C

70%

10

Rhythmically (use a curl harness
for better isolation if your gym has one). If not, keep elbows tight
against sides with palms out in a wide grip position

DB Preacher

Curls

C

50%

30-40

Continuously and alternately.
Perform raising one DB as you lower the other much like the zottman curls
but not rotating hands.

Forearms

Standard Wrist Curls

A

75%

10

3

1 min

Rhythmically

Reverse Curls

A

70%

10

3

1 min

Rhythmically

Gripper

A

70%

10

3

45 sec

Continuously. See alternate
exercises such as Towel Hang and DB finger roll.

Calves

Inverted Press Calve Raise

C

85%

5-8

3

2 min

Explosively. Perform
two warm-up sets using light weight in a rhythmical manner.

Seated Raise

C

75%

10-12

Rhythmically

Standing DB Calve Raise

C

40%

30-40

Use light weights. Use board free
standing. Do not hold onto anything for support. Breathe rhythmically,
lowering and raising weight in control.

Anterior Tibia

Toe Raise

A

65%

15

3

45 sec.

Perform exercise
using the seated calve raise machine.

Cardio

Spinning Bike

A

-

-

-

-

Perform 15 minutes cool down.

Day
17

Legs,
Shoulders, and Abs

Muscle Group

Exercise

Grp

Wt

Reps

Sets

Rest

Method

Cardio

Spinning Bike

A

-

-

-

-

Perform 12 minutes warm up.

Legs

Hack squats or Smith Machine
narrow position squats.

A

75%

10

3

1 min

Warm-up sets to training weight.
Do not go below parallel point

Step Ups

A

75%

10

3

1 min

Change feet at top of box. Lower
weight in control, moderate lift speed, maintain control. Keep Rhythmic
movements, breathing in when lowering the weight, out when stepping up.

Explosively. Perform
two warm-up sets using light weight in a rhythmical manner.

Wide Pull Down

B

70%

10

4

1 min

Rhythmically

Hyper-extensions

B

BW

15

3

1 min

Rhythmically

Calves

Standing Raise

B

85%

5

3

2 min

Explosively. Perform
two warm-up sets using light weight in a rhythmical manner.

Seated Raise

B

70%

10

3

2 min

Rhythmically

Anterior Tibia

Toe Raise

B

70%

15

3

1 min

Continuously

Forearms

Wrist Curls

B

70%

12

4

1 min

Explosively. Perform
two warm-up sets using light weight in a rhythmical manner.

Reverse curls

B

70%

12

4

1 min

Rhythmically

Gripper

B

70%

15

4

1 min

Explosively, using only finger
knuckles to pull weight up as in example.
or use Towel Hang. Perform two warm-up sets using light weight in a
rhythmical manner.

Cardio

Spinning Bike

A

-

-

-

-

Perform 15 minutes cool down.

Day
19

Legs,
Shoulders, Biceps and Abs

Muscle Group

Exercise

Grp

Wt

Reps

Sets

Rest

Method

Cardio

Spinning Bike

A

-

-

-

Perform 12 minutes warm up.

Legs

Inverted Narrow Press

C

80%

8

2

3 min

Warm-up sets to training weight.
Do not go below parallel point.

Step Ups

C

75%

10

Change feet at top of box. Lower
weight in control, moderate lift speed, maintain control. Keep Rhythmic
movements, breathing in when lowering the weight, out when stepping up.

Squats

C

40%

30

Perform squat
on balance board. (dumbbells can be used or a bar on the front of the
shoulders - see diagram on sissy
Squats)

Hamstrings

Seated Curls

A

75%

10

3

1 min

Rhythmical

Ham Stretch curl

A

65%

20

3

1 min

Alternate legs after each set.
Keep alternating until sets completed

Biceps

Bar Curls

A

70%

10-12

3

2 min

Explode upwards, lower in control
(outside hand position). Perform two warm-up sets
using light weight in a rhythmical manner.

Reverse Curls

A

70%

10-12

3

1 min

Rhythmically

Cable Cross Curls

A

65%

10

3

2 min

Continuously. Use one hand at a
time positioning the body so that the arm can extend and biceps muscle
will still feel strain, shoulder rotated so that finished curl position
places the palm in front of opposite shoulder (cable centered on elbow). Stand
on one foot while performing exercise.

Abs

Hanging raise

A

BW

15-20

4

1 min

Rhythmically, 3 position raise,
front, left side and right side twists.

Twist

Crunches

A

70%

12

6

1 min

Rhythmically.
Perform with core ball or 360 swivel board using one leg and cross
crunching elbow to knee.